National Friendship Day: What If We Don’t Have Any Friends?

As National Friendship Day rolls around, we’re often met with smiling images of close-knit groups, heartfelt captions, and celebrations of companionship. But for some people, this day can quietly stir up something else: loneliness, sadness, or even shame.

Because what if we don’t have any close friends, or any friends at all?

This is more common than you might think. And it doesn't mean there’s anything wrong with you.

The Quiet Reality of Disconnection

Life can take us through many seasons, some filled with friendships, others marked by distance, change, or silence. We might have moved away, lost touch with people, gone through grief, experienced trauma, struggled with anxiety or social confidence, or simply never found our "people".

Friendship isn’t just about proximity; it’s about connection. And without safe, supportive spaces to be ourselves, it’s easy to withdraw or feel invisible.

If You Feel Alone, You’re Not Alone

As a counsellor, I often hear people speak, sometimes for the first time. about how isolated they feel. It's a quiet kind of pain that often comes with a sense of embarrassment or self-blame. But there is no shame in feeling alone. Life doesn’t always unfold the way social media makes it seem. Many people are searching for connection.

How Counselling Can Help

Therapy can be a safe starting point for those navigating loneliness. It’s a space where you can explore your experiences without judgment, where you can be seen, heard, and valued exactly as you are.

Together, we can work through:

• Barriers to connection (like low self-esteem or anxiety)

• Past relationship wounds or betrayals

• Social anxiety or fear of rejection

• Building confidence in forming new relationships

  
  

And we can begin to gently rebuild your belief that you are worthy of friendship, belonging, and closeness.

Small Steps Toward Connection

If you’re feeling lonely this National Friendship Day, here are a few small, manageable steps you might consider:

• Reach out to someone - even a short message or hello can open a door.

• Join something new - a local class, support group, or online community.

• Volunteer - connecting through shared purpose can feel less pressured.

• Be kind to yourself - treat yourself with the same warmth you’d offer a struggling friend.

  
  

A Final Thought

Friendship doesn’t have to be a crowd. Sometimes, one meaningful connection can begin to change everything. And even if you haven’t found that person yet, you are still worthy of love, care, and belonging.

If you’re feeling the ache of loneliness today, please know, you are not forgotten. And if you’d like to see how counselling might support you please do reach out linda@sakaurapathwayscounselling.com